High-Protein Garlic Chicken Soup
Savory, garlicky, and loaded with tender chicken — a simple low-carb soup that feels like a hug in a mug
This is the kind of soup you make when you want something comforting, high in protein, and ready fast. Diced chicken, plenty of garlic, carrots, celery, and herbs simmer in a flavorful broth for a hearty bowl that still keeps net carbs low and sugar out of the picture.
One pot, 30 minutes, 28 g of protein, and only 5 g net carbs per serving. Perfect for busy nights, meal prep, or when you need a warm, satisfying meal that fits your goals.
Why you’ll love this soup
- 28g protein per serving — a real meal in a mug
- Only 5g net carbs and completely sugar-free
- Ready in 30 minutes start to table
- Big garlic flavor without heaviness
- One pot, minimal cleanup
Health notes
- High protein: Lean chicken keeps you full and supports recovery.
- Low carb vegetables: Carrot and celery add flavor and fiber with controlled carbs.
- Garlic power: Plenty of garlic for taste and natural immune support.
- Clean broth: No thickeners, no sugar, no unnecessary additives.
Key element — bloom the garlic
Add the garlic after the onion has softened and cook it only 30–60 seconds until fragrant. This wakes up the flavor without burning it, giving the soup its signature savory depth.
A-High Protein
High-Protein Garlic Chicken Soup
- Prep10 min
- Cook20 min
- Total30 min
- Servings6 servings
- Calories220 kcal
Ingredients
Instructions
- Cook the chicken. Heat olive oil in a large pot over medium-high heat. Add diced chicken, season lightly with salt and pepper, and cook 5–6 minutes until lightly browned and cooked through. Remove to a plate.
- Sauté the vegetables. In the same pot, add onion, celery, and carrot. Cook 4–5 minutes until the onion is translucent and the vegetables begin to soften.
- Bloom the garlic. Stir in the minced garlic and cook 30–60 seconds until fragrant. Do not let it brown.
- Simmer. Pour in the chicken broth. Add thyme, salt, pepper, garlic powder, and red pepper flakes if using. Return the chicken to the pot. Bring to a boil, then reduce heat and simmer 12–15 minutes until the vegetables are tender and the flavors have melded.
- Finish and serve. Stir in fresh parsley and a squeeze of lemon if desired. Taste and adjust seasoning. Ladle into mugs or bowls and serve hot.
Notes & Tips
- Dice the carrot small so it softens in the same time as the other vegetables.
- Do not rush the garlic step — 30–60 seconds is enough to release flavor without bitterness.
- For deeper flavor, use homemade or bone broth if you have it.
- The soup tastes even better the next day as the garlic mellows and blends.
- A final squeeze of lemon brightens everything without adding carbs.
Variations & serving ideas
- Rotisserie shortcut: Use 3–4 cups shredded rotisserie chicken and add it near the end.
- Extra garlic: Roasted garlic cloves stirred in at the end for deeper flavor.
- More vegetables: Add zucchini, spinach, or green beans in the last 5 minutes.
- Creamy version: Stir in 2–3 Tbsp cream cheese or a splash of heavy cream at the end.
- Creamy garlic: Stir in 3–4 Tbsp cream cheese or a splash of heavy cream at the end for a richer texture.
- Herb garden: Add fresh thyme, rosemary, or a bay leaf while simmering, then remove before serving.
- Spicy kick: Increase red pepper flakes or add a diced jalapeño with the vegetables.
- Extra protein: Stir in a scoop of unflavored collagen or an extra cup of diced chicken.
Storage
- Refrigerator: Up to 4 days (Covered; reheat gently on the stove or in the microwave)
- Freezer: Up to 3 months (Freeze in portions; thaw overnight in the fridge)
- Meal prep: Up to 4 days (Perfect for grab-and-go lunches; portion into jars or containers)
Nutrition Facts
Per serving · makes 6 servings
| Nutrient | Amount per serving |
|---|---|
| Calories | 220 kcal |
| Total fat | 8 g |
| Sodium | 620 mg |
| Total carbohydrate | 7 g |
| Fibre | 2 g |
| Protein | 28 g |
Nutrition values are approximate and vary with brands and portion sizes.
Frequently asked questions
Is this soup keto-friendly?
Yes. At 5g net carbs per serving it fits most keto plans. Keep the carrot modest and skip any starchy add-ins.
Can I use rotisserie chicken?
Yes. Use 3–4 cups shredded rotisserie chicken and add it during the last 5 minutes of simmering to heat through.
How much garlic is too much?
This recipe uses a generous amount for flavor. If you prefer milder garlic, start with 4 cloves and add more to taste.
Can I make it ahead?
Absolutely. The soup tastes even better the next day. Cool, refrigerate, and reheat gently.
What can I serve with it?
A simple green salad or a few cucumber slices. Keep sides low-carb to stay on track.
Can I freeze this soup?
Yes. It freezes well for up to 3 months. Thaw overnight in the refrigerator and reheat on the stove.
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